How Runners Can Use a Weighted Vest for Strength and Endurance Training

Looking for a way to add more challenge to your training without simply adding more miles? A weighted vest can add resistance to walks, strength sessions, hills, and other everyday movement. In a controlled treadmill study, walking with a vest loaded to 10–20% of body mass increased oxygen consumption and exercise intensity, making the same walk more physically demanding and increasing the challenge to your cardiovascular system (Puthoff et al., 2006). The key is to use it intentionally. You don’t need to wear one for every workout, but it can be a useful addition to a well-rounded strength and endurance routine.

5 Ways Runners Can Use a Weighted Vest

1. Weighted Walks

One of the easiest ways to start is simply walking with a vest. Try it on your daily walk, treadmill session, or a hilly route for an added challenge without the impact of running.

2. Strength Training

Wear your vest during squats, lunges, step ups, push ups, or other bodyweight exercises. It’s a simple way to add resistance without adding more equipment or needing a gym.

3. Short, Easy Runs

More experienced runners may choose to add a light vest to short, controlled runs. Keep the pace comfortable and pay attention to your form. Weighted running should complement your regular runs, not replace them.

4. Hills and Stairs

Walking hills or climbing stairs with added weight can help challenge your legs and cardiovascular system without adding a long workout to your day.

5. Everyday Movement

Vest training doesn’t have to feel like a formal workout. Wear one for a walk around the neighborhood, a quick strength circuit, or another low-impact activity to get more from movement you’re already doing.

A Simple Way to Start

New to weighted vests? Keep it easy:

• Start with short weighted walks.

• Add the vest to bodyweight strength exercises.

• Use it as an extra tool to increase endurance and leg strength.

• Keep regular, unweighted running at the center of your training.

Think of the vest as a supplement in your training routine, not something you need to wear every day.

Make Your Movement Count

Whether you’re training for a marathon or just looking for new ways to build strength, a weighted vest can help you get more out of the movement you’re already doing. Start light, find what feels good, and build from there. Because progress doesn’t always mean doing more. Sometimes it’s about making the movement you already do work a little harder.